Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37.4% 1084kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	15.3% 11g	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.16% 0.12g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	61% 34g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.4% 5.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.18% 0.16mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33.7% 337mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	159% 12.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	30% 13.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 738mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.86% 143g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Multicereal Kaiser Roll versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Multicereal Kaiser Roll vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Multicereal Kaiser Roll have 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 510 times more Vitamin A, 1002.5 times more Vitamin C and 31.5 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Multicereal Kaiser Roll vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Multicereal Kaiser Roll have 2.6 times more Calcium, 10.6 times more Copper, 5.2 times more Iron, 6 times more Magnesium, 5.8 times more Manganese, 3.8 times more Phosphorus, 1.8 times more Potassium, 34.3 times more Selenium, 54.5 times more Sodium and 5.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multicereal Kaiser Roll have 9.8 times more Energy, 45 times more Fat, 38.9 times more Saturated Fat, 21.4 times more Omega 3, 153.8 times more Omega 6, 8.4 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 2.8 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6